Karma cleanse

Choose plank!

I say if you have to choose 1 toning exercise, then make it a plank!
(Sharing Prevention Magazine's graphic)

Home remedies to sooth your nagging cough

Have a cough for a few days? Here are some Doctor (& grandma!) suggested home remedies that you may want to try:

*COUGH?
Go to your cupboard and get out the HONEY!! According to Chris D'Adamo, Ph.D., assistant professor @ Univ. of Maryland School of Medicine "the nerves that sense sweetness & those that control coughing are closely related....by targeting one, you may suppress the other."
Suggestions: try adding honey to your hot tea (or some have suggested coffee. Personally, I have not tried this, nor wish to, but some that have seem to really like it!) Or dip apple wedges in honey for a tasty, yet soothing, snack.


*HEAD COLD with POSTNASAL DRIP?
Post nasal can be such a nuisance!
Alpa G. Desai, M.D., assistant professor of medicine at Stony Brook University, suggests taking a HOT shower. The steam vapors help loosen the congestion that is in your chest.

*TICKLE in THROAT?
Best home remedy (passed down generation to generation for a reason!): gargle with some warm salt water!

*DRY COUGH?
Here's something I had never heard of: According to Tieraona Low Dog, M.D., chief medical dir. of the Fairmont Scottsdale Princess' Well & Being @ Willow Stream Spa in AZ "SLIPPERY ELM is one of the best herbs for treating a dry cough, because it protects the sensitive tissues of the mouth & throat." (You can try a variety of flavored lozenges that contain slippery elm, such as: 'Thayers Slippery Elm').

SOURCE: Shape Magazine, March '13

Chill ...(Water that is!)

According to the Journal of the International Society of Sports Medicine:
Exercisers who had 20 ounces of CHILLED water an hour BEFORE a workout (& every 15 minutes during) DELAYED their rise in body temperature by 30 minutes.
(Note: the quicker your temp spikes, the faster you tire out!)

So chill that water & go workout!!


Source: Fitness Magazine,
March 2013

So true!!

Sharing this....so true!!!

Special "day" ;)

FAT Tuesday!

Mardi Gras is French for "FAT Tuesday"! Instead, make it "Healthy Tuesday"--eat well & hit the gym!!!

Celebrate your health: keep moving and stay well!!

What's your motivation??

Life IS too short!

Trying to lose weight, get in shape & live healthier? Follow the "80/20" guide!

If you are trying to lose weight, get/stay in shape and live healthier I suggest keep this in mind: 
Live 80/20! 

80/20:
Make 80% of your daily food/meals with whole foods (veggies, fruits, nuts, seeds). 
Allow yourself 20% room for a slight indulgence, such as a glass of wine or small piece of chocolate.

If you have a temptation to reach for that doughnut, first ask yourself: do I want this to be my 20% for the day?

Occasionally 20/80:
During holidays & special occasions, give yourself permissions to reverse the ratio for that meal or that day.  Just make sure you're back to 80/20 moving forward!  As I often say--"it's all in moderation"! 


Source/Credit: ToeSox 2/2013
(PS: I LOVE my ToeSox for Pilates & Barre classes!!  Highly suggest.  Organic cotton, fit great & keep your feet "healthy"!! Check them out)

The words of the tongue...

Look how far you have gotten!

Planks!

 

Me doing a plank with hands down (notice: elbows and wrists are under shoulders, neck aligned with spine, heels pushed back slightly)
*And yes---I LOVE my new, round mat!

 I LOVE planks!  One big reason: it's a fabulous
MULTI-TASKER (as shown in this 2nd pic).  Notice in this plank what muscles are working hard to keep you stabilized in this position? 

Plank on elbows (notice: elbows under shoulders,
 neck aligned with spine, heels pushed long/back)

I know I've said it before, but it's worth repeating: FORM 1st!

Form: 
*Have feet hip distance apart
*Elbows under shoulders
*Neck STRAIGHT with spine
*Glide shoulders down the back and drop them into "imaginary back pockets"
*Engage the abs by pulling them up (picture a string attached to belly button and pull it up toward ceiling).  Engaging abs also helps stabilize the hips...don't rock the body!
*Apply some pressure into heels (by lightly pushing them back & feel elongating through the back of your leg)--when you do this you'll really feel everything-front to back/CORE-engage even more!!
*Hold in CORRECT form for as long as you can--working up to a minute to 1 1/2 minutes.
(Remember: don't get frustrated if you can only hold it for 15 seconds--it is better to hold it in the CORRECT form as mentioned here vs. a longer time incorrectly!)
Every few weeks try increasing your time until you can hold it for that minute!  Trust me, you will get there but it just takes time!!

Try a few a day (and they don't need to be done back to back.  You can do one in the morning and one at night.) 

It is one of the best things you can do for your core, body, spine, posture, etc. so try to do them several times during the week.  After several months I know you'll feel the benefits as I had.  Again, it takes time and won't happen overnight! 

Be sure to check out different varieties on YouTube or Google "planks". Power2theCore! :)

focus on the good!

Live!

So true:

Hail to Kale!!

A friend recently mentioned how she is "addicted" to Kale Chips. I found it ironic that just a few days prior another friend asked me if I've ever eaten Kale Chips (my answer: NO.  In fact, I've never eaten kale, ever!) I grew even more curious to try it when I heard my friend's "addiction" has actually rubbed off on her kids! (In fact, her one daughter thanked her for making more! Really?! My kids don't thank me for ANY veggies, especially kale!! They only thank me for chocolate!)  Other people have said the same-their kids eat it by the bowlful and cannot get enough!

So this past weekend I was off to the market on a
kale mission. Once home with the leafy, green bunch I Googled a recipe and found it so simple
(and trust me, if I thought it was simple, then it really was!) OK, so how about the taste? Fantastic!! I can absolutely see why my friends are talking about these chips--not only are they so healthy, but they are so yummy!
However, please be sure to cook them sooner vs later! My one friend made that mistake by waiting a few days to bake them and I guess the kale aged enough that she said the taste was bitter and horrible!! 
Read on for the MANY health benefits of this wonder veggie, as well as the Kale Chip recipe.....

HEALTH BENEFITS OF KALE
Kale is a nutritional powerhouse and is beneficial to your body in more ways than you can imagine.
One cup of kale has zero fat, only 36 calories and is high in vitamins and antioxidants.
You can eat this green raw or cooked. Aside as baked chips, you can enjoy kale in salads, soups, stews, stir-fries, omelets and smoothies.

Detoxification and Weight loss:
*The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health.
*The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels.
*The fiber in kale also lowers cholesterol.

Strengthen your Immune System:
*The vitamin A and C in Kale improves your immune system and fights off viruses and bacteria.
So if you feel like you’re getting a cold, add some kale to your diet.
*Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic.

Healthier Hair, Skin & Nails:
*The healthy balance of omega-3 and omega-6 fatty acids keep your body strong, healthy and beautiful from the inside out.
*Kale gives your skin a beautiful hue as well as preventing wrinkles and loose skin.
*This green also protects your skin from UV rays.

See Clearly and Stand Strong:
*Vitamin A keeps your eyes from optical diseases that come with age.
It also helps store vitamins in the retina.
*The calcium and vitamin K and D keep your bones strong.
And if you have stiff joints, the Vitamin C keeps them flexible.

Anti-inflammatory:
*The omega-3 fatty acids in kale help fight and alleviate arthritis, autoimmune disorders and asthma.
*The vitamin C provided helps relieve stiff joints and makes them more flexible and less painful.

Fighting Disease:
*Kale aids in releasing toxins in the body that can cause and lead to life-threatening diseases. It helps fight off and alleviate various cancers, especially colon, prostate and ovarian.
*The vitamin K helps with Alzheimer’s disease as it may forestall the effects of mental aging.
*The folic acid and B6 provide cardiovascular support and prevent heart disease.

                             
Here's the easy recipe that I followed:
"SALT KALE CHIPS"
From The Cleaner Plate Club
by Beth Bader and Ali Benjamin
(Storey Publishing)

With this recipe, you want the chips to be both crispy and bright green. If they start to brown, they can taste burned. If you find that the chips are browning before the kale is crispy, reduce the oven temperature.
Serves: 4
1 bunch kale, about 12 ounces
2 tablespoons olive oil
Kosher or Sea Salt
Preheat oven to 350° F.
Wash the kale, dry thoroughly in a salad spinner, and tear into bite-size pieces. Toss in a large bowl with the olive oil. Rub the leaves to make sure each gets a coating of oil so they crisp up well.
Oil a baking sheet (or line with foil or parchment paper).
Place the kale in a single layer on the baking sheet. Sprinkle with salt to taste. Bake for about 6 minutes, then stir and turn the kale and bake for 6 to 9 minutes longer. Remove crisp pieces as they get done to prevent burning and to allow the remaining kale chips to get even heat.
(Note: you can also add a little vinegar to make a "salt & vinegar" chip. Just add a little vinegar when coating with oil.)
I stored my leftover chips in a sealed Ziploc bag. The next day they were still delicious, just a bit softer. I'd imagine a paper bag would absorb some of the oil and would be another good storing option.



Source:
"6 Top Health Benefits of Kale" by Rachel Braun for "VegKitchen" (1/19/12)

 

 

Stability Ball Workout

Here are some great moves using a stability ball (courtesy of Fit Sugar/Pop Sugar). As always, form 1st--so pay close attention to body positioning!

Why complicate life?

I LOVE this:

Tips to keep your heart healthy!

Did you know that heart disease is the
#1 killer of American women
(1 in 3 deaths/yr)?




Exercise is very important in keeping your heart healthy.  But a good diet is also a key factor.
If you eat lean protein, whole grains & "healthy" fats it keeps your blood moving and your weight down.

Here are some additional dietary suggestions to help that heart stay it tick-tock, top shape:
*Add more FIBER!  Try to get 25-30 grams of fiber a day.
Foods that naturally contain fiber (such as fruits, veggies & whole grains) are healthy and filling.  These choices will help you stay slim which is better for your heart.  Fiber also lowers your bad cholesterol by absorbing it and moving it out of your system.

*Eat less processed meats!
For many it may be difficult to cut them out completely, but try to cut back your consumption--it will do your heart good!


Also know your numbers (especially blood pressure)!
(If your numbers are out of the following ranges please consult your doctor!)
Here's what you should know:
Blood Glucose: <than 100mg/dl
Blood Pressure: ideal <than 115/75
LDL (BAD cholesterol):  <than 100mg/dl
HDL (GOOD cholesterol): >than 50mg/dl

 

Source of healthy heart info: Fitness Magazine, Feb 2013

Kick that soda habit!

Need another reason to stop drinking so much soda throughout the day? According to the American Journal of Clinical Nutrition "people who drank one liter of cola a day gained 31% more abdominal fat than those who drank the same number of calories' worth of low-fat milk."
As I've suggested before (and often suggest to my personal training clients and group fitness classes): add fresh fruit or veggies (such as cucumber) to your water for that touch of flavor.  There are also flavor drops sold in stores (such as Mio) that you can add to your water. Another suggestion: drink flavored Seltzer water (my favorite flavor lately is mandarin orange.)

Time to kick that soda habit and do your body good!


(Source: Fitness Magazine, Feb. 2013)

Barre toning classes

Thought I'd share--this is me at the barre.
We needed some shots for one of the private clubs that I teach at for class promotion. The popularity of this class is amazing! In fact, we've added a third class (in just the 2 months I've been teaching it there) to the weekly schedule because members cannot get enough of it and kept asking for more! The classes are packed too!! However it is important to note that the classes are not back to back--you need a day in between to let the muscles repair/recover.

I love teaching barre combined with Pilates (calling it Barrelates) because that one hour your body gets such great head-to-toe toning and stretching (and using just 2-3 lb weights -if any at all!) I find many people do not take the time to stretch and I feel it really should be made a part of any workout routine (this class there is stretching after every intense toning move!) But what I really love is how the class participant (by the way I have both male & female participants!) feels when they complete the hour with me. I love knowing they feel so great from that 1 hour workout! They always leave smiling and so "uplifted" knowing they got through that tough one hour workout and feel great!! As I always tell them before class begins: "this is YOUR hour, make it a great one for YOURSELF!"--
I know they do!!!

Motivational words of wisdom :)

Words to live by

Avoiding germs when @ the gym (& hopefully avoiding the flu!)

With all the buzz about a nationwide flu "epidemic", I thought I'd blog about ways to stay germ-free when at the gym (some may seem like "common sense" to you, but maybe not to everyone):

1) if you use a mat for your workout do yourself a favor and PLEASE bring your OWN!!
No need to spend a lot of money, but really think about it-you are laying face down on a mat where maybe someone had their feet, booty, and every other body part...yuk! You are here to 'better your health', so PLEASE go buy your own mat!!!

2) Sanitize! Most gyms provide wipes or sanitizing spray, so WIPE DOWN any equipment that you use both before AND after! That includes the hand rails on the treadmill, hand weights, stability balls, etc.

3) Do not touch your face (nose, eyes, mouth) until you have washed &/or sanitized your hands!

4) Bring your own towel. Some gyms do not always properly wash their towels (at least not like you would at home!)

5) Bring your own water bottle and don't use the public water fountain!

**Some additional notes:  when home open up some windows and let some fresh air circulate throughout your home!  Also, use a humidifier to help keep moisture in the air.  Exercise is a GREAT way to help boost your immune system--so get moving!!

**Pictured below is my new, 6ft round yoga mat that I bought .  Now there's no need for me to rotate my mat or have my hands and feet on the floor (which others have touched or walked on with dirty shoes or bare feet!!)  Pretty cool isn't it?  (And yes, it does take up space! lol)

Stay healthy friends!!

 

Success

I apologize for not blogging as often lately, I have been busy in this new year having added many new Barrelate classes (barre toning & Pilates), as well as several 1-on-1 clients. I LOVE what I do and nothing makes me happier than knowing someone else has asked me to be a part of bettering their health, fitness & overall wellness. It is such a great feeling knowing that I am a part of their personal success.

Whether you inspire someone in a big way or even just a little, remember to the other person it is probably a tremendous help & every little thing counts!!
Their success truly is yours as well--so make it a positive one for both of you!

1st Sunday of 2013 & it shows at the gym!

Today's definitely the 1st Sunday of the new year and it certainly showed when at the gym this morning! 
There wasn't a parking space in sight and practically every treadmill, bike and other piece of exercise equipment was being used.  I love that people make exercise and better health a part of their New Year resolution, however I cannot stand seeing them workout with bad form!!  It also drives me crazy watching them basically kill their bodies to exhaustion with insane, intense workouts because they decided that January 1st they're back and they're going to attack their resolution!
Since I'm not the shy type, what do I do?  I actually walk up to some people in the gym, introduce myself & briefly explain my fitness background.  I then tell them what I think may be of some help to them.  They actually really appreciate it (whewww!!)!  Here's why I feel sometimes I have to do this: I cannot sit there and watch someone do something wrong 'thinking' it's right! Often people assume they are doing the exercise properly not realizing they are causing more harm then good! I obviously don't walk around and go up to everyone I see using poor form (however it's tempting! lol)

Today's example: this morning a lady was doing what I believe was intended to be a push up.  Her shoulders couldn't be any closer to her ears as she bent her elbows and tried to get down toward the floor.  It hurt just watching her!!  I didn't want to interupt and be rude, so I did let her finish (trust me I struggled with what to do--stop her or let her finish?! Luckily she was on her last one at that point.)   I quietly approached her, mentioned I was a fitness instructor, and asked if she would mind me pointing something out that I noticed that might be of some help to her.  I proceeded to explain that her shoulders & upper back were shrugged high up to her ears as she pushed down.  I mentioned that I believed if she countinued to do it this way I bet her neck would hurt.  She commented "actually it's funny you say that because I recently started working out and that is exactly what is bothering me--my neck!  I couldn't figure out why!  Now it makes perfect sense!"  She thanked me over and over....I told her to pay it forward :)

The point, whenever working out PLEASE USE PROPER FORM and be smart in your daily exercise routine.  If you are new to the gym, or just back in the gym after a long break, PLEASE don't try to be Superman and conquer every piece of equipment in a day using heavy weights and then running a marathon on the treadmill.  more than likely you'll experience 'burnout' within a few weeks (or worse injury yourself!)  It often takes TIME and PATIENCE to see the results---killing yourself the first few weeks back will NOT benefit you in the long term.  If you can afford it then hire a personal trainer, even if only for a few sessions (trust me, the money will be well spent!) If you are working out at a local gym, then PLEASE don't be shy--ask the fitness professional on staff questions or ask them to check your form.  Or find a friend and spot each other.   If you are home, then use a mirror and adjust as necessary.  If using a DVD listen to their verbal cues. 

Nothing makes me happier then when people that I train, or those that take my classes, tell me that I am a part of their New Year resolution.  If a fitness routine is a part of YOUR resolution, PLEASE be safe and do it correctly.  You'll then be on the best path to keeping your resolution on track and getting the "new, fit you" in 2013! 

LUCK....create your own path & destiny!

I love this quote--it is so true!! Don't just sit there and wait for things to "happen", YOU need to MAKE things happen! Get up, get out there and get moving!! The longer you wait the more time you are wasting (and who has time to waste these days?!) I truly believe you can do anything you set your mind to. Set a goal and go for it because you'll never really know if you don't try! It's not about luck friends....

Stay positive (...you need to believe)

Start your New Year off right.
Try to keep this in mind each & every day:

New Year, CHOOSE wisely....

From me to you in 2013

From me to you in 2013:

What STRESS does to your body

This time of year many are stressed out. 

With the New Year approaching, consider making one of your resolutions to de-stress a bit.  Taking a vacation may not be in your budget, so my suggestion: add some type exercise into you daily life---it will not only help your body, but also your mind!  Even if it's only a few minutes every day (a quick walk around your neighborhood in the morning or maybe taking a walk around your office complex at lunchtime), you will find it helps clear your head and lifts your spirits.  Many I know say running helps them,

others practice Yoga daily.  Whatever it is, know that stress is NOT healthy.  You do need to release some of that stress otherwise it will begin to negatively effect your body in so many ways (as shown in image above).

 

So make sure that you start the New Year off a bit healthier and aim to decrease some of the stresses in your life. 

Believe to achieve....make 2013 a positive one!

The last week of the calendar year is always full of celebration in my home.  Aside from Christmas and New Years Eve, we also have 2 birthday's in between, both my 1st born child's birthday then the following day mine.  (Yes, it's awesome.  I always tell her that "she's moms best birthday present EVER!"  And as she is getting older I love celebrating our special days back to back, the quality time and the cherished memories that we are creating together.)

I really love having my birthday at the end of the year.  With a birthday you tend to reflect and try to start anew.  With the New Year almost everyone in the world is setting new goals and resolutions and reflecting as well.  So with the combo of both at the same time, I feel that I have a total fresh start --like a power boost (my warning: "ok world, watch out!" And my closest friends know that I'm not kidding when I say that! lol)  It's such a great feeling of being able to start another birthday and year of my life off to a good, positive start!
And as we look back on the year we are about to put behind us and it's many challenges, "ups and downs", tragedies and celebrations, we need to look at the New Year as if we're getting another chance: it's a way to clean the slate and begin with a positive outlook for all that is to come and focus on the many blessings that we have and can make better!  It's a time many look to improve their health (I LOVE THAT!), a time to think about all that we'd like to still achieve....it's NEVER too late!  Remember, life truly IS a journey, NOT a destination. 

With 2013 just days away, start planning your destination route because I believe what you put out there you get back.  YOU must GO FOR IT---need to believe to achieve!
It won't happen unless YOU make it happen!  And really, what do you have to lose if you aimed for something and tried to achieve it--you certainly won't live with regret and the feeling of "what if".

So friends, enjoy the last few days of 2012, leave the past where it is and start looking ahead at all the positives you have in your life....It's YOUR destination and only YOU can truly control the journey and make it an awesome one!

Start your day off right!

Peace on Earth

From my home to yours....peace, love & happiness!

Christmas Past (simplest things = greatest happiness)

I think this is so true!

This Christmas remember to keep it simple!  Be sure to enjoy the simple gift of treasured memories that will last a lifetime! 
 

Holiday workout :)

This is cute...

Peace...somewhere over the rainbow..

Yesterday the sun was out, then suddenly clouds and some rain. When the sun reappeared through the raindrops I looked up and there I saw the most beautiful rainbow!  With all that has happened this past week and now the beginning of the many funerals taking place, I found this oddly "comforting"....

I am not at a very religious person, however I am a spiritual one. I also look for the beauty in every situation, hoping to turn negative into positive somehow, someway. And I do believe there are signs all around us. For example, when my beloved Grandmother passed away after a terrible bout with cancer I was so very upset. Then a few days later I also saw beautiful double rainbows in the sky and felt so at peace, as if this was a "sign" that she was now OK, no longer suffering and once again reunited with her husband, my dear grandfather who had passed many years prior.

Sometimes we cannot explain circumstances and situations that happen--but we can find peace in the possibility that somewhere over the rainbow perhaps there is forever love and happiness.

Which are you: Frosty or Fit Dude Snowman?!

Although he's cute, you don't want to let the holiday festivities have you looking like Frosty here! Be sure to maintain some type of fitness routine, even if you need to keep it simple. Remember: SOMETHING is better than NOTHING!
Then when everyone ele is just beginning their New Year resolutions you'll be ahead of the game!

If you haven't stuck with exercise and plan on making it your New Year goal, I suggest you start now! It takes baby steps (don't try to be an Ironman/woman 1st time back in the gym!).  Since I find most gyms are packed the weeks after the new year begins it can get overwhelming, so if you start now you'll most likely build some confidence prior to the mad rush!

Although we may not end up looking like the fit snow dude on the right, a little effort is better then none to avoid looking like Frosty!

"The Field Trip" (heaven's newest angels)

Peace on earth this Sunday

Prayers Newtown, CT

Words cannot express the deep sadness the tragedy in Newtown, CT brought to all of our hearts. Maybe we didn't know anyone there, but we still feel the deep, tragic, unnecessary pain.

It is so sad just how quickly life can be taken from us. Life is too short to have enemies. Hug your friends, love your family & let go of the unnecessary "stuff" that weighs you down.

Especially during this holiday season I hope that you realize "life" is the GREATEST gift of all--no price can be put on it, no fancy bow or wrapping paper. It is there everyday for you to "unwrap" and enjoy! Do NOT take your life or your loved ones lives for granted because one day it can all change in the blink of an eye. Be very grateful for all that you have---it IS enough.

Many prayers for Newtown and our world...

'Tis the season---don't blame the holidays (YOU are in control!)

Don't let this guy be you this holiday season! I know that finding the time to get a workout in may not be at the top of your priority list, however getting back "on track" after can get frustrating, especially if you've been enjoying some extra "treats" this season! 

Be aware of what you are eating and drinking---it is ok, as long as it is all in moderation!  Go ahead and enjoy yourself, but it doesn't mean you need to try everything at that dinner party or cookie exchange! Remember, what goes in needs to be worked off!  And remember that egg nog adds up quickly--so try to stop at one!

Another reason to exercise during the season: it will help you "de stress" a bit & we can all use that these days! Also they say exercise helps keep colds away--another bonus!

Stay healthy to the core this season friends & enjoy (in moderation!) Cheers!!

12.12.12

Wishes from me to you on this special day :)